08/19/2016

***Class will be held on the trail behind the auto-parts store across from us on University avenue. Just cross University at Waldo and you'll see my white truck and all of the equipment.***

Warm-Up:

Two sets of:

Bent-over T Raises x 10 reps @ 2121

Bent-over Y Raises x 10 reps @ 2121

Bent-over I Raises x 10 reps

followed by…

Two sets of:

Single-Arm Dumbbell Rows x 6-8 reps each

Rest as needed

Sots Press x 8-10 reps

Rest as needed

Strongman Conditioning Session

A.

Two sets of:

150-Foot Yoke Carry

(perform for max load, no stopping)

and then…

B.

Three sets of:

150-Foot Reverse Sled Drags

(perform for max load, no stopping)

and then…

C.

Three sets of:

150-Foot Sled Sprints

(perform for max speed, keep weight moderate)

Rest 60 seconds

Rest 3 minutes, and then…

D.

150-Foot Harnessed Sled Pulls

(for max load, no stopping in the 150 feet)

Rest 60 seconds

Extra work:

Strength:

1) FS: 60x2x3

Mobility:

2) Two sets of:

Biceps Opening Curls x 5/5/5 reps

Triceps Opening Extensions x 5/5/5 reps

Postural restoration:

3A) 4 point stance (Cat pose with breath) x5, optional 3 point, 3 each side

3B) 90/90 SASL (reach optional, 3 on each side) with balloon or straw

3C) Banded Deadbug x5 each leg

3D) Box Squats with breath x5, or 3 each leg unilateral.

 Cartwheel practice.